LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin
STANDING TIB RAISE/ REVERSE
CALF RAISE
don’t skip tibs
3 sets: 15-15-15
superset with
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
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DYNAMIC WARM-UP MENU :
ATG SPLIT SQUAT
(ANTI-SQUAT)
long stride and drifting as far front knee over toes
as possible. wedge the front foot heel to toe and make sure
you keep foot fully on the floor and wedge surface,
2 sets : 8 to 10
SEATED MACHINE ABDUCTION WITH
GLUTE BAND JUST ABOVE KNEES
side lying on flat bench with cuff just below the knee. top leg
hooks to pulley and you abduct up and open into external
rotation. the bench will be perpendicular to the
pulley centered on the bench.
2 sets : 15 to 20
LYING STRAIGHT LEG LOW PULLEY
HIP FLEXOR RAISE
cable cuff around ankle with hook on front
of ankle ( cable will leverage across front of shoe during
the raise ) quad is flexed as you lift stiff leg
up while keeping your lumbar on the ground. you will
be laying on your back with feet facing the cable.
2 sets : 8 to 12
— SESSION —
squat loading with stance inside hip width
3 sets : 15-12-10
2. BB SPLIT SQUAT TO SAFETY PINS
use a medium stride and set safety pins just above
back knee touching the floor in bottom position.
4 sets : 6-6-6-6
use a close v stance with feet low on platform. if you are
able to add band posi tension, do that only if you are
good enough at executing the movement without them.
4 sets : 20-18-15-12
set 1 : leg tipped out in half cannonball
set 2 : hip width in plantar flexion
set 3 : leg turned inward slightly
set 4 :BILATERALLY HIP WIDTH
4 sets : 15 to 20
5. COPENHAGEN ADDUCTION
single leg hip adduction from two high bench or plyo
boxes.
3 sets : failure ( match sides for reps )
KNEELING QUAD STRETCHES
kneeling in bodyweight leg extension position
and laying back to stretch the anterior chain. hold the
bottom position as long as you can.
3 sets : stretch failure